“How
can you stay in shape with only three 30-minute workouts per week?” I
get asked that quite a bit. I
believe it’s not what you do, it’s how you do it.

I change
up my workouts often; one time strength training or bootcamp stuff, next time
plyometrics, other time martial arts and so on — I like to keep my body
guessing and moving in many directions. This way, it is always challenged. When
it’s challenged, it won’t get lazy, it responds with results. So to answer the
question simply, let’s refer to my cardio interval and strength training
days…
I keep it
short, move fast, breathe hard, lift heavy and take very little breaks — all
the while maintaining good form. If the weights start to feel too heavy to
bear, but I want to keep moving, I switch weights as I go. If I’m out of
breath, I slow down — sometimes, way down… but I try not to stop, I keep
moving. 
If I need
a break, I keep them short (10-15 seconds at a time), catch my breath and
continue. I don’t beat myself up if I need to take many rounds of short breaks
in order to continue.
Taking
short breaks gives your body a chance to catch up so you can continue to
perform well and prevent injuries. So take the breaks, and soon you’ll find
yourself taking less and less breaks as your body becomes more and more
conditioned and empowered!
Here’s a
quick glimpse of my workout at the gym today. Feel free to try it if you’re a
regular gym-goer. If this is new to you, don’t worry, you can modify the
moves. Details below.
Remember,
always spend 5-10 minutes warming up and mimicking the moves before you even
think about executing the actual workout. After the workout, always stretch.
Your body can only perform at its best given the proper warm up and stretches.
Please
modify the moves to suit your fitness level (as per below: Quick tips for
beginners). Here are the details on this workout:
– 30-40
box jump into squat
– 12-15
dive under push up
– 12-15
(each arm) one-arm row in a lunge
– 12-15
narrow squat with lateral raise
– 15-20
tricep dips
(Repeat
the entire set of exercises for a total of 3 rounds.)
Then,
immediately go straight into core exercises:
– 10-12
v-sit up with weights (or no weights)
– 20 torso
twist with weights (or no weights)
(Repeat
this core sequence of exercises for a total of 2-3 rounds.)
Quick
tips for beginners:
– For the
box jumps, keep your box or steps much lower so you don’t have to jump so high.
You can slowly advance in time. Remember to perform a squat when you’re on the step.
– Or
instead of jumping, just step up onto the stepper the same way you would walk
up the stairs. 
– Use less
weights and move slowly, you can always build up from there.
– Go for
the lower number of reps based on the range that I’ve suggested, or find a rep
range most comfortable for you to start with.
– For the
push-up, just perform regular push-ups on your knees (but be sure to have
something soft for your knees to rest on).
– For the
narrow squat with lateral raise, just perform a half squat. That means your
knees do not have to be at a 90-degree bend like mine. Just come down to a
45-degree knee-bend for now.
– For the
tricep dips, to make it easier, bend your knees more by bringing your feet
closer to your body. You can then use your legs to assist you in pushing your
body up.
– For the
v-sit up, don’t use weights. Bend your knees to make it easier. Still
difficult? Just do regular crunches and reverse crunches for now.
– For the
torso twist, don’t use weights, just clasp your hands together. Also, instead
of leaning your body back to a 45-degree angle during the twist, just sit up a
little straighter and keep both feet on the ground.
Okay, now
go have some fun burning up fat! :)
Be sure to
stretch after. Watch my video on How To Stretch All Your Major Muscles Without Pain.

Remember, if it doesn’t challenge you, it doesn’t change you!


**Wait!! Want more? :) Check out more short fat-burning workouts here.